Avoid Supplements; Have Natural Foods For Nutrition

Grant Boone
April 12, 2019

Intake of vitamin A, vitamin K, magnesium, zinc and copper at recommended levels was associated with a reduction in all-cause or cardiovascular mortality, but only when those nutrients were obtained from food.

Limitations in the study were acknowledged, which included the duration of dietary supplement use studied, as well as the fact that the prevalence and dosage of supplements were self-reported, leaving the study open to recall bias.

Taking in at least 1,000 milligrams of calcium a day from supplements is associated with a higher risk of cancer death, according to a study published Tuesday in the Annals of Internal Medicine. Further research on this potential connection is needed. The study also showed that adequate intake of certain nutrients reduces risk of death, when nutrient source is foods, but not supplements. While certain nutrients may contribute to a longer life, they need to come from a food source, the study found. According to the Council for Responsible Nutrition, 75% of USA adults take a dietary supplement of some kind.

Dietary supplements have remained controversial for a number of reasons, including lack of adequate regulations that result in many poor quality products that, in some cases, contain little or no active ingredients.

It is necessary to have a balanced diet comprising a healthy mix of all nutrients in the form of fish, meat, eggs, vegetables, fruit, legumes and other foods.

On the other hand, risk of death from cancer is only associated to excess calcium from dietary supplements, not from food.

Still, the researchers noted that they didn't objectively measure what participants consumed, but instead relied on their self reports, which may not be entirely accurate.

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From the evidence gathered, it's becoming more clear that "the regular use of dietary supplements is not beneficial in reducing the risk of mortality among the general population in the U.S.", according to study co author Dr. Fang Fang Zhang, an associate professor at the Freedman School of Nutrition Science and Policy at Tufts University. One last advice, focus on taking as a supplement only the calcium or the minerals that are missing from your diet.

A new study has found that using dietary supplements such as calcium and vitamin D do not prolong life expectancy, and may even lead to an increased risk of cancer.

Somewhere there seems to be a disconnect, because study after study keeps showing that supplements do not make a difference, at best, and at worst, that they can do harm.

When sources of nutrient intake were evaluated, the researchers found that lower risk of death associated with adequate nutrient intakes was limited to nutrients from foods, not from supplements. That said, I'm going to go eat a salad.

'Meanwhile, it is clear diets high in these components are healthy.

"It is critical to comprehend the job that the supplement and its source may play in wellbeing results, especially if the impact probably won't be helpful", Zhang said.

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